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Friday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

12/10 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)

C. STRENGTH / GYMNASTICS

Push Jerk (8-6-4-2-4-6-8)

8-6-4-2-4-6-8

Push Jerk

*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.

(Score is Weight)

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